Monday, June 16, 2025- written for LCM (Sr Blue @ 6a/Sr Prep @ 7:45a)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 3 rounds of:

  2 x 50 ra2 la2 free drill @ 1:00 (shnorkels only)

  2 x 50 pull free @ :55, faster tempo on #2

  2 x 50 kick free @ 1:05, hold buoy out front & desc 1-2

  No rest between rounds

  50's drill in 3rd round can be your choice

After 3rd round, check HR then continue right into...

  3 x 150 pull free @ 2:15 (or @ 2:25), desc 1-3 to what you can

  Check HR, then 50 easy skulling/put equipment up/100 kick choice on back

1:00 rest

With boards, 6* times through:

  {1 x out/back @ :40- go 15m kick wbds/fwd ss/fast udk on stomach back to wall

  {1 x 50 @ 1:20- swim max effort out to board then kick max effort to the far end

  *After 2nd round: 1 x 100 kick fast for time on back, get time

  *After 4th round: 1 x broken 100 kick wbds, go 2 x 50 @ :15 rest, be faster than 100 on back

  *After 6th round: 1 x "80" as follows:

    20m kick w/bds/fwd ss

    20m kick on back (back to the wall)

    20m fast udk on stomach

    20m kick w/bds back to the wall

  Check HR after even rounds, then 1:00 rest

Finish up with...

AMRAP:

  1 x 50 partner kick w/bds @ 1:30- go 25m choice kick/fwd ss/25m dolph kick

   2 x 50 swim strong/even free br3 or 4/2 @ :50, hold under :40

  2 x 50 partner kick as above

   2 x 50 swim s/e free as above

  3 x 50 partner kick

   2 x 50 swim free

  2 x 50 partner kick

   2 x 50 swim free

  :30 extra rest

  1 x 100 kick max effort for time

Warmdown a bit before you get out. Enjoy your time off, but be productive: help out around the house, read a book, start your Summer project for school, etc...Stay hydrated & wear your sunscreen if you have to be outside (while you're reading that book or helping around the yard). Have a great day!

Sunday, June 15, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins, 6 rounds of:

  2 x 50 drill @ 1:00

  1 x out & back to 20m @ :30-

    go fast udk on stomach/fwd ss/race (swim) back to the start end

  Go 2 rounds each of free/MRS (no free)/choice (same stroke for both rounds)

Check HR after 6th round, then fins off

2 x 150 @ 2:40- dr/sw/dr by 50's, build the swim (in MRS)

9 x 50 swim odds/evens as follows:

  odds, long & strong free br3 or 4/2 @ :45

  evens, swim MRS @ :55, desc 1-4 to max effort

Check HR then easy 50

1:00 rest

AMRAP-

  1 x 100 swim free br3 or 4/2 @ 1:35- all strong & even

  2 x 50* kick w/boards @ 1:10

    #1, go 1/2 fast 1/2 easy

    #2, all max effort, get time

  1 x 100 swim free br3 or 4/2 @ 1:25- go smooth/add big fat kick by 50's

    Quickly put fins on...

  1 x 100* kick max effort on back, get time (should be faster than 50 fast w/bds)

  *in even rounds, the 2 x 50 and 100 w/fins are swim in MRS (no free, no fins on 100)

Check HR after 100 fast, then take fins off/out & back easy

1:00 rest between rounds, but not more than that

Warmdown a bit before you get out. Be sure to fuss over your father's today (as in, do everything for them!). Remember tomorrow starts the new schedule: Sr Blue is 6-7:45a and Sr Prep is 7:45-9:15a.

Have a great day! 

Friday, June 13, 2025- written for LCM (Sr Blue & Sr Prep)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went a fly drilling set:

With fins-

  16 x 25 @ :40 in sets of 4,

    1-2 fly pull free kick drill

    #3 swim fast fly

    #4 max effort udk on stomach @ :20

Check HR after #16, then fins off/100 easy choice

1:00 rest

1 x 400 in MRS- 

  Start end of the pool is some sort of drilling/skulling/dps swim;

  Turn end of the pool (from 15m buoy into the turn & back out to 15m) is swim max effort

Check HR again

1:00 rest

RACE DAY SET-

In MRS...

2 x 50 max effort from a dive, get time

  Everybody goes :10 apart so you can get your time easily (easy back to the start end for 2nd 50)

  After 2nd 50, go 150 drill/kick/drill by 50's, figure out avg time for the 2 x 50's (x4 for 200 time)

BROKEN 200-

  Same stroke as 50's

  3 people per heat, we'll go :10 apart

    75m race from a dive/:15 rest (at midpool)/50 swim/:15 rest/75 swim, get time & subtract :30

Warmdown a bit before you get out. Enjoy your first day of Summer Vacation, but stay hydrated & wear your sunscreen. Sunday here at GMU, 9-10:45a. Have a great day!

Thursday, June 12, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:40- 

  1, 100 drill/kick (50's), 100 swim/kick (50's), build the kick

  2, go 150 dr/k/dr by 50's, then last 50 swim build

  3, drill/swim by 50's- 1st 50 is 15m fast/35 dps; 2nd 50 is 25m fast/25m hold speed

Check HR, then 1:00 rest

4 rounds of 6 x 50 as follows (50's MRS are the same throughout the set):

  Rd1, 1 drill @ 1:10

           2, swim MRS @ :55 (same as drill)

           3-6, swim free br3 or 4/2 @ :50/:45 (2 each), all strong & even

  Rd2, 1 drill @ 1:10

           2-3, swim MRS @ :55 desc 1-2 (same as drill)

           4-6, swim free br3 or 4/2 @ :50/:45/:40 (1 each)

  Rd3, 1 drill @ 1:10

           2-4, swim MRS @ :55 desc 1-3 (same as drill)

           5-6, swim free br3 or 4/2 @ :45/:40 (1 each)

  Rd4, 1 drill @ 1:10

           2-5, swim MRS @ :55 desc 1-3/hold for 4 (same as drill)

           6, swim free big finish, giddyup your kick here!

Check HR then 100 easy

1:00 rest

AMRAP-

  100 swim strong/even free br3 or 4/2 @ 1:30

  2 x 50 swim choice @ :55- go 35m build to race pace/15m blast udk on stomach

  1 x 100 swim free smooth/add big fat kick by 50's @ 1:20

  Hop out...

  150 swim from a dive- max effort here, get time (free in odd rounds & MRS in even rounds)

   Get out...

  50 max effort udk from a dive

1:00 rest between rounds

Warmdown a bit before you get out. Do an excellent job in school today- don't fall asleep during your last day of classes! Regular schedule the rest of this week, then we start our 6-7:45a schedule next Monday (June 16). Have a great day!

  

Wednesday, June 11, 2025- written for LCM (Sr Prep)

1 x 600- 300/200/100

1:00 rest

With fins,

  9 x 50 @ 1:00, go kick/6ks drill/swim build, by 50's

  1 x 150 swim backstroke, desc the 50's 1-3 to what you can

  Check HR, then fins off/out & back easy

1:00 rest

15 x 100 in 3's as follows:

  1- swim free br3 or 4/2 @ 1:35- smooth & long/add kick by 50's

  2- swim back/free by 50's @ 1:45, go "tempo"/add kick by 50's

  3- swim backstroke @ 1:55, get time & desc 1-3; go smooth/add kick by 50's

1:00 rest after #15, check HR/out & back

1 x 450 pull- go 100 free br3/5 by 50's then 50 back- keep head still, don't "fishtail"

1:00 rest

AMRAP-

  6 x 50 as follows:

    1, swim breaststroke @ 1:00

    2-3, swim free br3 or 4/2 @ :50 desc 1-2

    4-5, swim breaststroke @ 1:05 desc 1-2

    6, all kick fast for time on back @ 1:10

Warmdown a bit before you get out. Do an excellent job in school today & remember the schedule changes next Monday, June 16 (6-7:45a here at GMU). Have a great day!

Tuesday, June 10, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  1 x 150 @ 2:40, go drill-kick-drill by 50's, all in MRS

  5 x 50 (o/e), different by round:

    Rd1, odds sw/k by 25's free @ 1:00

             evens swim long & strong free br3 or 4/2 @ :50

  Rd2,   odds sw/k by 25's in MRS no free @ 1:00 (same stroke as 150), desc 1-3

             evens swim L&S free as above, but @ :45

  Rd3, odds sw/k by 25's MRS @ :55, desc if possible

           evens swim L&S free as above @ :40, don't get sloppy

Check HR/1:00 rest

One time through (100's in MRS are all the same stroke):

2 x 200 swim free @ 3:10, #1 is smooth & long/add kick by 100's; #2 is desc 50's 1-3/4

  2 x 100 in MRS-

  #1, go 25 drill/50 swim fast turn/25 choice (skulling/kick/drill) @ 2:30

  #2, swim 2 x 50 @ :10 rest (all @ 2:00)- go build/hold speed by 25's (1st 50), then max effort (2nd 50)

1 x 200 swim free @ 3:10 as above (100 smooth & long/100 add kick)

2 x 100 swim free @ 1:30, desc 1-2 to what you can

  2 x 100 in MRS, as above (@ 2:30 & 2:00, by 100's)

1 x 200 swim free @ 3:10 as above

4 x 50 swim free br3 or 4/2 all long & strong, hold same avg time for all 4 x 50, as follows:

  go @ :50/:45/:40/1:00- by 50's

2 x 100 in MRS as above (2:30/2:00)

Check HR then 50 out & back easy

1:00 rest

Finish up with...

AMRAP*-

  4 x 50 in MRS (no free) swim at 200 gp:

  Go @ :55/:45/:55 at 200 gp (by 50), then 4th 50 is easy drill @ 1:35

*every 3rd rd, 50's swim gp are @ :10 rest

Warmdown a bit before you get out. Do an excellent job in school today & get excited for LC-2 on Sunday, June 29. Have a great day!

Monday, June 9, 2025- written for LCM (Sr Blue & Sr Prep)

1 x 600- 300/200/100

1:00 rest

With shnorkels & boards, 3 rounds:

  2 x 50 ra2 la2 free drill @ 1:05

    :10 rest after #2, get boards

  4 x 100 kick or swim by 100's-

  odds, kick w/shnorkels & boards @ 2:00, desc 1-2

  evens, swim free w/shnorkels @ 1:30- go smooth & long/add kick by 50's

  No rest between rounds

  Drill in 3rd round is choice free drill

  Check HR after each rd; out & back easy after 3rd rd

1:00 rest

3 times through:

  4* x 50 kick fast w/bds @ 1:10 (2nd rd, these are on back)

   *3rd 50 is always out & back @ :50, go swim/fwd ss/fast udk

  1 x 150 swim back/free/back faster by 50's @ 2:40 (middle rd go free/back/free faster by 50's)

  1 x 100 kick fast for time w/boards (2nd round is kick on back), get time

  Check HR, then out & back easy choice

1:00 rest between rounds

If there is time, finish up with...

50's kick partner style w/boards @ 1:30

  Go 2 x 50 fast (race your partner)/1 x 50 easy out & back (no board)

Warmdown a bit before you get out. Do an excellent job in school today & remind your parents about A) schedule change next Monday, June 16 (6-7:45a) and B) LC-2 on Sunday, June 29. 

Have a great day!